Seasonal affective disorder, or SAD, is a form of depression that usually emerges in the fall and winter, when sunlight is limited. SAD can affect people of any age, but especially older adults. Seniors often spend less time outside and may experience health issues that make them feel more alone.

By understanding SAD, seniors and their caregivers can spot the signs and find ways to make the winter months easier. With a few easy lifestyle changes, it’s possible to make the darker months feel a little brighter.  

Seasonal affective disorder, also referred to as SAD, is a type of depression linked to seasonal changes¹. It typically begins in the fall and lasts through winter. The shorter days and reduced sunlight during these months can lead to feelings of sadness, low energy, and other symptoms.

SAD is more than just feeling down—the severity can make it difficult for people to keep up with their daily activities. For seniors, understanding SAD is especially important, as it may appear alongside other age-related health challenges.

In each of the first 3 pgraphs we mention affecting daily life etc. so I edited this one out since the next graph expands more on it. 

During the fall and winter months, less sunlight can disrupt your body’s internal clock, or circadian rhythm, which regulates sleep and mood. Lower light exposure also affects brain chemicals, like serotonin, which influence mood and energy levels. A person with SAD might feel more tired and irritable than usual, or they may begin to lose interest in activities they once enjoyed.

Seasonal affective disorder symptoms can affect a person’s quality of life if not managed. For seniors, SAD’s impact on mental health can be especially noticeable. SAD may worsen existing feelings of isolation or loneliness, which many seniors already face due to limited mobility, health issues, or the loss of loved ones.

Other health and lifestyle factors that can make seniors more vulnerable to SAD include:

• Time spent outdoors: As people age, they may spend less time outside, especially in winter. This can limit their exposure to natural sunlight.
• Health issues: Weaker eyesight, chronic illness, or medications may cause fatigue and make SAD symptoms feel even more intense.
• Other changes in mood: Seniors may experience a decline in their ability to recognize mood changes, making it harder to recognize when they need help.

Depression in older adults is sometimes overlooked or mistaken for other health conditions, so knowing what SAD looks like can help seniors and caregivers recognize when extra support might be needed.

Learning to recognize the symptoms of SAD can help seniors and their caregivers take steps to decrease or prevent SAD. Understanding how SAD presents in older adults can make it easier to find the right support and care.

SAD can look like other forms of depression, but it follows a seasonal pattern, often starting in the fall and lasting through winter. Seniors may experience any or all these signs:

• Lingering low energy or exhaustion
• Oversleeping or having difficulty staying awake during the day
• Changes in appetite
• Feelings of sadness, worry, or irritability
• Loss of interest in activities they usually enjoy

Caregivers should look for any of these symptoms that seem to worsen in the fall or winter. If a person appears to be more withdrawn, sad, or tired during this time of year, consider SAD as a possible cause and explore options.

The “winter blues” are common and may bring mild feelings of sadness or low energy.  However, if the winter blues linger, and you are unable to carry out your usual activities due to these changes in mood, you could be experiencing SAD rather than just feeling a little low during the winter.

Managing SAD and coping with winter blues often involve small changes that can make a big difference. From increasing sunlight exposure to connecting with others, there are many strategies you can try that may make the dark months easier².

Light therapy for seniors is a simple but effective way to ease SAD symptoms. This therapy uses a special light box that mimics sunlight, which can help regulate mood and sleep. Here are some tips for using light therapy safely:

• Use it in the morning: Light therapy is most effective when done early in the day, for about 20-30 minutes.
• Keep it at an angle: Place the light box to the side and not directly in front of your eyes.
• Check with a doctor: Seniors, especially those with vision issues or medication that causes light sensitivity, should consult a healthcare provider before starting light therapy.

Exercise and spending time outdoors are both helpful in managing SAD. Low-impact activities, such as doing chair exercises or taking a walk, can lift your mood and increase energy. As weather permits, seniors should bundle up and try walking outside during daylight hours to soak up natural sunlight.

A steady daily routine can help you feel more balanced and focused during the darker months. Here are some tips for creating a healthy routine:

• Wake up and go to bed at the same time each day to support better sleep.
• Eat meals around the same time each day to avoid changes in appetite.
• Make time for relaxing activities like reading, doing puzzles, or listening to music.

Keeping in touch with family and friends may help to lessen feelings of loneliness. Even if in-person visits aren’t always possible, there are other ways to make these connections. Schedule regular phone calls or video chats. You may also find virtual or in-person activity groups at your local senior center.

What we eat can affect how we feel, and certain foods can boost your mood. If you’re dealing with symptoms of SAD, here are some nutrients to focus on:

• Complex carbs, like whole grains and vegetables, can help support steady energy.
• Lean proteins are good for strength and mood balance.
• Omega-3 fatty acids found in fish or supplements are good for your mental well-being.

If your SAD symptoms are intense or lasting, talking to a mental health professional can help. There are different ways to treat SAD, from counseling and talk therapy to medication. Keep in mind that asking for help is a positive step toward feeling better.

Caregivers play an important role in helping to recognize and manage seasonal affective disorder (SAD) in seniors. By learning to spot the early signs of SAD and making small adjustments, caregivers can make a big difference.

Knowing when to step in with support is key. Caregivers can start by asking gentle questions to see how their loved one is feeling:

• Are the symptoms interfering with their daily routine?
• Are the symptoms lasting longer than usual?
• Has that person started to withdraw from their usual activities?

These questions can help a caregiver determine if professional help is needed.

In addition, caregivers can offer support by fostering a bright and cozy environment. They may add small touches to their loved one’s space, like displaying family photos, setting up a reading or crafting nook, or decorating for the holidays. Little details like this can help seniors feel more connected and uplifted during the darker months.

Learning to combat the symptoms of seasonal affective disorder can make the winter months more enjoyable and less challenging. By recognizing symptoms early, using helpful tools like light therapy, and creating a cheerful environment, seniors and their caregivers can work together to manage SAD and thrive despite the season’s darker days.

Sources:

1. Seasonal Affective Disorder
2. Seasonal Affective Disorder in Seniors
3. How To Combat Seasonal Affective Disorder (SAD) In Senior Citizens